Mediterranean baked bass with tomatoes and olives

Mediterranean baked bass with tomatoes and olives recipe videos

Mediterranean baked bass with tomatoes and olives is a classic coastal dish featuring sea bass fillets baked with a vibrant mix of cherry tomatoes, Kalamata olives, capers, garlic, and herbs like oregano and thyme. It originates from the Mediterranean region, particularly popular in Greek, Italian, and Spanish cuisines, where fresh seafood is paired with local produce. The dish is typically finished with a drizzle of extra virgin olive oil and a squeeze of lemon.

🍽️ Nutrition at a glance

This dish is high in protein from the sea bass and healthy fats from olive oil and olives, while being relatively low in carbohydrates. It provides excellent sources of omega-3 fatty acids, vitamin D, selenium, and antioxidants like lycopene from the tomatoes.

Nutrition breakdown

Calories	380 kcal
Protein	34 g
Carbs	12 g
Fat	22 g
Fiber	3 g
Sugar	5 g
Sodium	680 mg
Omega-3 Fatty Acids	1.8 g
Vitamin D	14.2 mcg
Selenium	42 mcg
Vitamin C	18 mg
Vitamin E	3.1 mg
Potassium	520 mg
Iron	2.4 mg
Lycopene	4.2 mg

Per 1 fillet (180 g) with sauce and vegetables · estimated, varies by recipe

💡 What's interesting

Culturally, this dish embodies the Mediterranean diet, which is celebrated for its heart-health benefits and emphasis on fresh, whole ingredients. Nutritionally, the combination of omega-3-rich fish and antioxidant-packed tomatoes and olives creates a synergistic effect that supports cardiovascular health.